In this video, Sempai Terrence from WAIMA Myaree and Instructor Jake from Greenwood will show you how to hold a correct bridge. This is part of a four-week challenge on ways to improve your core strength. First up today is the bridge all-plank challenge.


G’day guys, Sempai Terrence here from WAIMA at Myaree, and joining me today is Instructor Jake from Greenwood. I’m going to be setting you guys a four-week challenge today. What we’re going to do over the next four weeks is we’re going to improve our core strength by completing our bridge all-plank challenge. But before we go on to that, I’m going to show you how to hold a correct bridge.

So I’m going to get Instructor Jake just to take a bridge position for me. I want you to notice that Instructor Jake’s got a very, very straight back here. He’s squeezing his calves, squeezing in his thighs, squeezing in his gluteus maximus, core, shoulders, nice straight back all the way through, nice and easy position here. You’ll notice how his back is dead straight. So imagine if I could get a broom handle, I should be able to balance it on my back. What I don’t want to see is hips up like this. It doesn’t quite work for me here.

So, what I’m going to do now for you guys at home is to set you a four-week challenge. How do I build up my core? We’re going to start off with just holding a bridge for 30 seconds, then you’re going to rest for 15 seconds, for a total of 45 seconds all up. And what I want you to do there is see if you can do it two to three times in one day. If you can hold it for longer, that’s fantastic. Now you’re going to do that for a full one week. In the second week, what I want you do to is, I want you to push it out to 45 seconds and hold it for 15 seconds. I want you to do that five times. In the third week, I want you to push it out to one minute with a 15-second break in between. And in the last week, I want to see how long you can hold a bridge for. If you can go to a minute thirty, fantastic. If you can hold it for longer, you can see your own improvement in your core strength. Bridging is a fantastic way to improve not just your core strength, but also, surprisingly, your push-ups.

So what I’d like you to do is, post your results in the comments section below, and we’ll see you next week in our next video. Thank you.

Good luck on your quest to improve your core strength.